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Rudi and Louw BOOTCAMP

2021-08-20  Staff Reporter

Rudi and Louw BOOTCAMP

Hi guys, here are quick tips I want to share with you this week about adult Body Mass Index (BMI).

BMI is a person’s weight in kilogrammes (kg) divided by the square of height in metres. To get your square of height in metres, multiply your height by itself. Eg. 1.59m x 1.59m = 2.53m). 

So, if your weight is 76kg and your square of height is 2.53m, your BMI is 30.0.

If your BMI is below 18.5, you fall in the underweight category. If it is between 18.5 and 25, you fall within the healthy weight range. If your BMI is 25 to 30, you fall within the overweight range. If your BMI is 30 or higher, you fall within the obesity range.

How do you improve your BMI if you’re overweight or obese?

1. Aim for at least five servings of fruit and vegetables a day.

2. Choose whole-grain cereal, pasta, rice and bread. 

3. Avoid food that is high in sugar, like pastries, sweetened cereal, and soda or fruit-flavoured drinks.


7 effective and easy workouts for overweight or obese beginners:

• Walking. It should come as no surprise that walking is one of the best exercises to focus on if you’re looking to improve your fitness and lose weight.

• Modified push-ups

• Riding a stationary bike

• Side leg lifts

• Bridges

• Knee lifts with ball

• Modified squats

The most important lesson I learnt over the years is how bad sugar is. Processed foods and manufactured fats are bad for your body too. These are all ingredients commonly used in most cooking and baking recipes. 

See you soon. You can also join my boot camp by simply contacting us on our Facebook page @Rudi Louw’s Boot Camp.

We focus on physical training, fitness and weight loss. The course is designed for cardiovascular and strength training routines through instructor-led exercises. For more enquiries call: Coach Rudi +264 81 343 5560.

2021-08-20  Staff Reporter

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